morning habits

Do something every day… until you don’t.

- Mel

I have engaged in several 30-day challenges – some more successful than others. Sure, there’s research that supports the impact that a certain amount of days you spend doing something helps it to become a habit. But there’s also research that supports that the “28-day rule” is crap and that depending on who you are that number could be 15 days or 51 days or maybe even 251 days. Point being, doing something every day to establish a habit is only good until you stop doing The Thing. And then if you’re like me, you completely fall off-the-rails and abandon The Thing altogether.

I had the intent of blogging every day in November because I truly missed regular blogging. I made it 14 days in a row before I completely forgot – with a futile attempt at logging into my phone from bed on Day 15 to get up SOMETHING, and wholly unable to log into WordPress via mobile app and unwilling to leave the comfort of flannel sheets to find my laptop. And here we are on Day 23 – almost 10 days without blogging again.

A similar story occurs with my goal of getting my running back more consistently. I was good for two weeks… and then didn’t run for an entire week. Blogging and running are things that I love to do, so why am I not making them the priority?

Can I blame everything on grad school?

In any event, this post is an effort for me to get on track with regular posting again. Man, do I hate Blog Apology Posts, so I won’t do that here (nor do I even have the audience to warrant such impossible perfection). NaBlowWriMo was not a success for me this year. Though an important lesson is one in which I previously mentioned: I am doing things because I love to do them, not because I have to justify to others my availability, my presence, my attendance, or my priorities. In the meantime, I will be exploring and reflecting a bit more on how I get habits to stick. Kinda like how I never forget to have my coffee every morning, amirite?

How do you build habits? What tricks work for you to maintain those new habits?

On Meditation and Other Habits That Have Fallen to the Wayside

- Mel

I sustained a 90-day daily meditation streak. And on Day 91, I opened my Headspace app in bed – as I previously mentioned my intent at moving my practice to another time of day and hahahahahahahaha JUST KIDDING – and proceeded to fall asleep. Before actually doing the meditation.

The streak was broken. All I had to do was restart on Day 92. But May 13 came and went. Aside from a mid-flight relaxation session while traveling to Vancouver, I haven’t done a single meditation exercise since.

Funny thing about habits, eh?

(Apparently my Canadien accent is still hanging on.)

Spring quarter really killed my motivation for meditation, my daily bedtime and morning coffee reading rituals, and my run schedule. I even stopped my meal tracking. I mean, I have certainly filled the void with other types of exercise and fun and way too much scrolling and trolling social media and even playing stupid games on my phone called “Toon Blast.” While I allowed myself the freedom to just do “whatever,” the structure of a training plan and daily habits kept me balanced (and really, really helps me sleep better). Plus I was making excuses: I’m not training for anything right now, so I don’t need to run at all or track my food. And because I wasn’t training for anything and wasn’t tracking my food, I was eating sandwiches for several meals a day and not eating my healthier lunch salads. And on and on.

Why is it so hard to restart habits? It’s not about motivation, FYI. I truly believe that action begets motivation. Though introducing so many components at once is setting up for overwhelm and, possibly, failure. The key is to integrate small pieces at a time.

My training schedule for my fall 50K started this week, and I’m committed to seeing to that race as a strong participant (and working with a coach who takes the guessing game of training plans out of the equation and out of my mental space). I have re-introduced my morning book with my coffee and slowly working on getting to bed at an earlier time for my nighttime reading. Though I’m on summer break, I am slowly returning to my books and notes and fellow cohorts to prepare for my upcoming internship. Summer break has been a good opportunity to reconnect with friends and be super social. And also kickstart how I want to use my minutes. Oh, hi! I’m also here again, too, hoping to reinvigorate my regular blogging habit.

I leave for two weeks in late July and will be wholly uprooted from my comfort and quiet zones, and my intention is to have my habits firmly in place by then. Though I will be in a different location and I will be sharing a coffee maker with WHO KNOWS how many people in a Bay area hostel, I can bring my habits (and my books) with me.

Weekly Therapy: “Growth for the sake of growth is the ideology of the cancer cell”

- Mel

the week:
Man, was it difficult to return to work this week! I felt like I hit a wall every day around 3pm and not even espresso could help me recover.

Seeing as how we’re already a week into the new year, I’m spending some time reflecting on 2016 and the areas in which to focus this year. I also have to write my annual review (due next week, GAH!), which has always been a struggle for me — despite keeping regular notes of my successes throughout the year. I feel like my head is constantly spinning!

Does anyone else have a journal that they keep on them to “brain dump” throughout the week? Mine is mostly a giant book of to-do lists, but I feel crazy if I don’t get the running list out of my head.

weekend:
Still no working treadmill, so I need to decide if I’m bundling up for the great outdoors this weekend or making extra trips to my gym. *groan*

I’m going to love the shit out of my massage on Sunday. And maybe I’ll go to ULTA and spend my Christmas money.

seven things, seven days:
1. Visit two with my stylist this week, and she was able to correct how much red was pulling in my hair. Going back to “natural” from platinum blonde is a process and remind me of this when I want to go lighter again.
2. The Limited is closing. 🙁
3. Some great tips to beat the running blues… if you’ve lost your mojo. {via Mizuno Running}
4. Old habits die hard – how to really change your life in 2017, per Gretchen Rubin {via The Guardian}
5. OMG check out these old runners advertisements from ADIDAS.
6. Have an ultra on your challenge list for 2017? READ THIS >> A Century or Bust: 100-Mile Lessons
7. The Kaizen approach — and how to be 1% better every day {via Medium}

Weekly Therapy: “There’s a huge difference between losing and being a loser”

- Mel

the week:
It’s time to make the introductory rounds of new doctors in Iowa – I had my dentist appointment this week, and I get to meet my new PCP on Monday (morning. At 7am. WTF was I thinking?!). From that appointment, I need to get referrals for a new gyno, a new dermatologist for my annual skin cancer screening, and a trip to the Ortho (hopefully continuing my luck of having hot sports medicine doctors).

I also apparently got poison ivy while I was on an urban vacation… SERIOUSLY. So I had to cancel my pedicure this week. And there’s a possibility that I might have some kind of stress reaction in my foot. At least there was good news with no new cavities!

tl;dr – I’m falling apart. Bring wine.

weekend:
I got an amazing care package from ToGoSpa this week (their Ice Water EYES product is wonderful!); so in my earlier promise of self care, I will be relaxing with some face masks and bubble baths. I’ll also probably go outside a LOT because it’s 73 degrees and BEAUTIFUL right now.

seven things, seven days:
1. There are 33.814 fl oz in a 1000ml water bottle. #tmyk
2. After a pretty shit week at work, I was SUPER excited to receive an invitation to National Root Beer Float Day (yes, free root beer floats for employees in my department). BEST DAY EVER!
3. We went to an AMAZING Penfolds wine tasting at the country club. And brought home more than a few bottles.
4. Started AND finished “Is Gwyneth Paltrow Wrong About Everything?” this week. Probably one of my favorite books of the year. I really loved Timothy Caulfield’s writing style and humor, and his compiling of research really had an impact in how I think about the health and beauty industries (especially the myth of “anti-aging”). 30-something approved!
5. “There is no such thing as perfect”: Female athletes fight expectations for perfection online {via Reebok}
6. Since I’m a creature of habit — and now mostly settled here in Iowa — I’ve been really looking at some of my routines, and if they’re really “working” for me. Here are some signs that your routine might be getting in your way. {via The Muse}
7. James Clear with another wonderful essay: Motivation is Overvalued

Weekly Therapy: Seriously, these sunrises and sunsets never get old!

- Mel

the week:
After a week of bad shoe rubbing and heel AND toe blisters from work shoes (FLATS, no less), I am COMMITTED to only buying and wearing shoes that feel good. In two different orders, I purchased seven — yes, SEVEN (two different orders, aka: post-work breakdowns) — pairs of “comfort brand shoes” from Zappos (who have an amazing return policy, so I wasn’t nervous). I know that this sounds wholly gratuitous, but it’s solely out of desperation. I have hit my breaking point in wearing uncomfortable shoes — and I freaking drive to work now!

I have expressed my love of Cobb Hill shoes, but I wanted to branch out and try some others. Yes, a couple pairs of this order were Cobb Hill (I hate change!), but I also bought a pair each of Clarks, Born and Earth. I can tell you that the Clarks already went back because they rubbed the inside arch of my right foot. Sad, because they were super cute and had two-color leather uppers, which are SO hard to find!

More later on this madness.

weekend:
We’re going to Boone, Iowa for a KCBS competition and a “BBQ Cruise & Brew” — doesn’t that sound very Midwest?

seven things, seven days:
1. I pulled the trigger on Trunk Club {referral link!}, since I need new denim and seriously don’t feel like shopping for work clothes right now. I’m excited to get my first box! Maybe this is it for shopping then this season. Aside from my birthday Fix.
2. Jeopardy is on at 3:30 in the afternoon in Des Moines — so monsters (in the form of TV schedulers) are real, you guys!
3. Is it legal to murder your washer and dryer because of the dumb 30-second song they play at the end of a cycle? Asking for a friend.
4. What’s that saying about listening to lazy workers to learn about efficiency? Here’s the Lazy Way to kill bad habits.
5. NEED THIS: Wage gap alarm clock. They’re not actually being produced, but some amazing ladies like my needs-to-be-bestie Shonda (*wink*) got a prototype.
6. Dang, this makes me miss spinning so much! (I have the classes available at Life Time, but haven’t fit them into my schedule yet… soon!)
7. Sorry to end on such a sad note, but I’m sincerely bummed about Prince’s death. Here’s my favorite song — ugh, these lyrics are perfection:

Weekly Therapy: One week until Christmas!

- Mel

the week:
So many things have made me happy this week. Like, immensely, beaming, ridiculous goofy grin happy.

I haven’t baked cookies in FOR.EV.ER. And I finally had the chance for our office cookie swap this week (I made gluten-free butterscotch-and-dark-chocolate-chip cookies, bee tee dubs). Scrimmage practice was silly and exhausting fun. The giddy happiness of my run/yoga club buddies also rubbed off on me. I don’t know that anything was Christmas Spirit-specific, but it’s definitely a good lead in for the Santa’s Big Day next week.

PS: It started snowing this morning! Granted, I know it’s going to be 65 degrees on Christmas but it made me happy on my walk to work.

weekend:
Tonight is the last of the holiday parties until the actual holiday. We made reservations first at Marty’s Market, since we’re headed over to that side of the city. I’ve been to Marty’s for lunch and had a GREAT meal (and they were incredible about all my food restrictions/allergies), so I’m excited to see what they do for dinner.

As I mentioned above, my office is having its cookie swap today, and I have another tomorrow morning to coincide with the annual 12 Days of Christmas WOD at CrossFit. I haven’t been to CF since summer, so this will probably hurt real bad. But YAY, cookies!

52 books in 52 weeks:
#48 The Monopolists: Obsession, Fury, and the Scandal Behind the World’s Favorite Board Game by Mary Pilon — a long-winded history of the infamous board game (which the boyfriend and I played a couple weekends ago), with an interesting back story about the supposed inventor(s) of the game and Parker Brothers’ ploys at monopolizing (see what I did there?) the gaming industry.

#49 Walden on Wheels: On the Open Road from Debt to Freedom by Ken Ilgunas — a memoir on one way to get out of debt. I hope that I never have to resort to “vandwelling” to pay off my student loans! But it’s certainly a cautionary tale about the emotional weight of debt — with a little adventuring thrown in.

seven things, seven days:
1. I had a sense that there were trade/sell groups on Facebook for people wanting to sell off their Stitch Fix clothes [affiliate link!]. And sure enough, there are several. I sold six pieces already!
2. …and that reminds me how much that I need to get rid of these donate bags in the basement.
3. I think I’m done Christmas shopping! Can’t wait to start wrapping.
4. Starting next week (Wednesday), I have the rest of the year off!
5. I LOVE the idea of making a personal annual report! (Though actually doing it is another story.) {via The Muse}
6. Doctor’s Orders: Prescribing exercise to patients — YES, THIS {via wbur}
7. “It takes me 15 minutes to make coffee using a simple pour-over technique: boil water, grind beans, position filter, add grounds, pour water. This process keeps me occupied during the low-willpower period when I would otherwise check email or look at Twitter—both of which are likely to send me into a reactive vortex of unproductivity.” [emphasis, mine, because this is also my experience] How I Became a Morning Person {via Medium}

Weekly Therapy: RTYI

- Mel

the week:
I’ve felt rushed, tense, and scattered all week. I’ve felt burned out by city life. I’ve been mostly unmotivated to work out. Not enough hours in the day to do everything on my list. Not enough days in the week to catch up. Craving to slow down and feel some sense of peace… but apparently not this week.

weekend:
Checking out for the weekend. Bye, Felicia. See above.

Although I’ll admit that I am super-bummed to be missing the Harvest Moon race this weekend. This 5K has been my regular race each year (or more closely: my annual fitness test), even when I wasn’t training at all. There’s also a 10-mile race as part of the fun.

52 books in 52 weeks:
#33: In the Unlikely Event by by Judy Blume – I haven’t read a good bit of fiction in SO LONG. And I absolutely loved this book. True to form, upon reaching the last 100 pages, I couldn’t put it down.

That said, I’m still 6 books behind schedule for this year’s goal. Since I’m shutting down over the weekend, I’ll definitely finish another 1-2. But I’m definitely feeling some stress at being able to catch up (for what it’s worth: at least, I’m still enjoying reading outside of school materials every day, very much).

seven things, seven days:
1. So, they’re filming a Ewan McGregor movie literally right outside my door this week; however, don’t let that hype fool you — it’s wholly disruptive and annoying. Thankfully, night two of filming was a lot quieter.
2. It’s on my 30s Life List to bike the GAP Trail — now revised as a “luxe” cycling trip.
3. Speaking of my 30-something bucket list, I have a LOT of stuff to cross off in less than two years!
4. Relevant: WHY you should taper {via Runners World}
5. Also relevant: How to stop skipping your workouts FOR GOOD (or, at least, for today) {via MyFitnessPal blog}
6. The psychology behind FOMO {via Slate}
7. MORE RELEVANCE: What happens to your body during a marathon. Pretty interesting video!

List of 10 things I do every morning

- Mel

1. Drink a glass of water… and take my Vitamin D3.
2. Brush my teeth; wash my face.
3. If I haven’t already, feed the cats. Then drip the faucets because that meow-ing will inevitably come soon.
4. Drink a couple mugs of coffee.
5. Stretch. Some sun salutations if I wake up early enough.
6. Eat some oatmeal or gluten-free cinnamon-raisin toast.
7. Pack my lunch, if it’s a work day; consult with the boyfriend about daily meal plan, if not.
8. Make sure I have my keys, wallet/work badge, sunglasses, and umbrella. And a snack if I’m running errands. Headphones, if I plan to listen to a podcast on my walk to work.
9. Decide on walking shoes or dress shoes, and pack day bag accordingly (make sure I have Band-aids).
10. Make a list for my day and consult weekly to-do and calendar.